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Sean's Powerlifting Journey

I hate them! Stupid 24 HR Fitness. Absolutely love the facilities. Everything is top notch except for those dumbass plates. I've been considering buying a set of bumper plates just for deads to negate them.
 
Upper

Standing Unilatetal Dumbell Press
30-45x12

Seated Cable Row, 2-Handled (3-1-3 tempo)
x5x8

Seated Lat Pulldown, 2-Handled (3-1-3 tempo)
x4x12

Hex Bar Shrugs + 30" Static Hold
275x3x8

Incline Skullcrushers
95x5x8

Rear Delt Flys (3-0-3 tempo)
15x4x15

Hammer Curls
45x4x8

Eric Cressey's Rotator Cuff Routine:
Cuban Press
45x3x8 *s/s L-Lateral raise on last set (10x12)

Side Lying Dumbell Abduction to 45 Degrees
15x3x8
*s/s
Low Pulley External Rotation
3x12

Dumbell Side Bend/Standing Cable Pulldowns
90x3x8/x3x15

Great workout. Did some tempo training and it swelled me up. The cable system and the lame-ass gym I'm at is a two pulley system so I used a handle for each arm. It was actually pretty great. No weights listed on the cable system because it's numbered 1-50 or whatever. Can't wait to go back home to my gym.
 
Thanks brother. I get out Friday afternoon then back to standing duty on Monday.

The gym is in the basement of the barracks so it's full of douchebags. One of the air station hangars has a ton of crossfit stuff and good bars, but no squat rack. Plus I don't feel like hanging out with the airdales.
 
Sean1332 said:
Thanks brother. I get out Friday afternoon then back to standing duty on Monday. The gym is in the basement of the barracks so it's full of douchebags. One of the air station hangars has a ton of crossfit stuff and good bars, but no squat rack. Plus I don't feel like hanging out with the airdales.
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the CG air side or the old AF side? The 102nd just recently became an intel wing, so I'm willing to bet there is a decent gym somewhere over there. Just gotta deal with fat Air Guard guys
 
Wrivest said:
the CG air side or the old AF side? The 102nd just recently became an intel wing, so I'm willing to bet there is a decent gym somewhere over there. Just gotta deal with fat Air Guard guys
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CG side. Never made my way to the 102nd side. Army is running a ton of helo's out of there this week. Cooler than our Jayhawks.
 
Sean1332 said:
CG side. Never made my way to the 102nd side. Army is running a ton of helo's out of there this week. Cooler than our Jayhawks.
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they do that a lot! I swear one almost landed on my jeep a few years back, it was pretty sweet. We send our 15's there still on occasion, but the 102nd guys give us a big batch of shît because they don't have jets anymore....chumps
 
Lotta work today. Very nice, pal. Good to see you pressing consistently again.
 
Sean1332 said:
All too true. I'll go through their Facebook feed/Website tonight and catch up then.
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One that really caught my attention was a postural one about how many people are fixed in extension instead of allowing the slightly natural kyphosis. I've found myself guilty of this, which may explain why I'm having trouble "locking in" my lats: they're already bound in extension.
 
Rodja said:
One that really caught my attention was a postural one about how many people are fixed in extension instead of allowing the slightly natural kyphosis. I've found myself guilty of this, which may explain why I'm having trouble "locking in" my lats: they're already bound in extension.
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I'd bet it's especially true of people with a grappling background. You can tell a wrestler by that thoracic extension posture.
 
Squat Deload-Week 3 of Training Cycle

Squat
45x10
135x8
225x6
315x3
405x5x1 Competition Stance
365x2x6 Narrow Stance

Romanian Deadlift
315x4x10

Walking Lunges
16kg KB ea/ Hand x3x20

Good session. I'm feeling fresh and ready to roll into next weeks training. YouTube is being a bitch so I can only provide screenshots. I know front shot isn't the best but I didn't have many options with people around. I feel like I'm more and more finding a good groove with the wide stance. I describe it as like being released from a slingshot. I push back and sink down then I feel like I shoot right out of it. Narrow stance is hard now though.
 

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It's still really funny how deep your squats are.
 
Wide stance is usually an inch or two below. If I'm over tight in any way whatsoever, I'm not gonna hit depth with it. The narrow stance was easy to bottom out and still stay tight. Just wasn't fun getting out of.

Check your email.
 
Love the narrow foot placement and depth. That's what I strive for on every set. It's how I've built my quads. I may I have to print that off and tape it to the mirror in front of the power rack every morning I squat.
 
Looks like I'll be restarting the training program next week. I'll be 20 weeks out. 10 weeks of the off-season training cycle, then 10 weeks of the pre-meet training cycle, hitting my last warmup attempts the week of the meet (am I reading that part correctly?) I'm hoping to hit 640-650 after the next 10 weeks. I'll have to think about third attempts very seriously after that, as I'll be hitting them in training in the final 10 weeks.
 
That's how I did it this time out, worked up to last warmups this week.
 
Last warm ups start of the week or on separate days leading to the meet?

And sick squat depth at that width especially
 
Yeah you deload the week before the last training week and then hit last warmups the week of the meet on seperate days.
 

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Duramaxhd said:
Sean does somewhat embody the goals I wish to achieve in my powerlifting career but I don't keep a pic on hand lol
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Did you get the bracelet?

WWSD?

What would Sean do. The answer always ends up being squat, but it is still cool.
 
Upper

Unilateral Hammer Strength Iso Row
90x8
120x8
140x8
160x2x8

Dumbell Row
120x30 ea/

Standing Neutral Grip Unilateral Dumbell Press
35x3x20

Cable Tricep Extension/Dumbell Shrug
120x5x10/65x3x15

Facepulls/Dumbell Preacher Curls

Prehab
-Pullaparts
-Ext Rotations
-Banded Wall Sit
-Overhead Squat with resistance band around something to force me to maintain scapular stability (see Chris Duffin's video, I'll post the link later)

Another random upper day. Still feeling good/strong.
 
Sean1332 said:
120 reps of 30! j/k
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Haha agree with bigshot...!

Anyway short story...

A guy hit #405x20 squats, as we were discussing it on another board. A woman who frequents the site, said she would be happy doing half that much.
Now everyone wants her to hit #405x10...! Just thought of that reading your rows ;-)
 
PaulBlack said:
Haha agree with bigshot...! Anyway short story... A guy hit #405x20 squats, as we were discussing it on another board. A woman who frequents the site, said she would be happy doing half that much. Now everyone wants her to hit #405x10...! Just thought of that reading your rows ;-)
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Would it b the same thing if she hit 200 for 20 reps? lol....
;)
 
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